Fitness: 3×5 Across
Perform your second 3×5 of Pressing for the cycle. Add 5lbs from last week’s weight.

Performance: 5/3/1 (3 week)
70%x3
80%x3
90%x3+

Post loads to comments.
Press e2/6
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3 Rounds For Time of:
Run 270m
20 Wall Ball Shots 20lbs,10′ / 14lbs,9′

Post time and Rx to comments.

Mel L Coxwains Dan R at CRASH Bs

Standardized Warm-Ups

Intention
Standardized Warm-Ups are a great opportunity to develop strength in the most foundational gymnastic movements. There are a lot of folks out there who can move a barbell around pretty well but still struggle with Pull-ups or Push-Ups. Even if some of these movements come easier to you, there is usually plenty of room for improvement with the more nuanced elements of each position. Focus on PERFECT execution and work at a steady tempo for each rep. The better you can do these movements in low intensity environments, the easier they get at high intensity.

Implementation
After class intros, we’ll break out and perform Warm-Up 1 or Warm-Up 2. Which warm-up you do depends on how many times per week you come. If you’re a 1 or 2 time per week CrossFitter, stick to one of the warm-ups. The consistency will be helpful since the overall training volume will be lower. Otherwise, alternate each of these workouts scaling to your abilities.

Warm Up 1

3 RNFT
5-10 Pull Ups (bands OK)
15 Hollow Rocks (or a 20 seconds Hollow Hold)
15 Overhead Squats

Warm Up 2

3 RNFT
10 Push Ups
10 Ring Rows
8 each Reverse Lunges

Notes:

Pull-Ups: Make sure you’re not craning your neck to get your chin over the bar. You should be looking across the room, not at the ceiling when you finish. Attempt a chest to bar every rep, even if you never touch. Also, stop flailing around and kicking your feet or David will yell at you.

Hollow Rocks: When you rock back (so that your butt comes up) make sure you’re not kicking your feet into the air. Either keep them low or bend your knees a bit.

Overhead Squats: You should be ACTIVELY pushing the bar UP the entire time. Also- barbells are better than PVCs. If you’ve got the shoulder mobility to use a barbell, do so. Even the lighter ones. Thinking about slowly descending into the squat while you continue to push the bar away from your shoulders.

Push-Ups: Again, make sure you’re not craning your neck. Keep your chin pulled back behind your sternum and stay as tight as possible.

Ring Rows: If these are easy you’re not horizontal enough. Make sure your hands touch your chest at the top of each rep

Reverse Lunges: Your front shin should stay almost vertical and each step should be smooth and consistent. Add a bumper plate to increase the difficulty.
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Camille Leblanc-Bazinet Snatches 190lbs
Behind the Scenes of the Open, Part 2 (Featuring CFSBK!)

Fitness: Work up to your first heavy set of 5 for this cycle’s linear progression.
It should feel heavy but the bar speed should remain pretty consistent for all 5 reps at this point.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5

Post loads to comments.
Press e1/6
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As Many Rounds As Possible In 12 Minutes of:
20 Box Jumps
20 Kettlebell Swings
20 Lunges

Post rounds completed and Rx to comments.

From the Vault: Deb P gives Coach Laurel the buisness

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How much money is there on Earth? VSauce

Fitness: 3×5 Across
Perform your first or second 3×5 Squat for the cycle. Do the math and see where you’ll end up at the end of the cycle based on the jumps you make.

Performance: 5/3/1 (5 week) OR deload with 70%x3x3 if you already hit your Wendler this week
65%x5
75%x5
85%x5+

Post loads to comments.
Squat e2/12
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3 Rounds of:
In 2 minutes row a max effort 250/200 meters, then perform max double unders for the remainder of the 2 minutes.

Rest 2 Minutes

Score the time for the row and the number of double unders per round. If you don’t have double unders somewhat down you can choose to perform max burpees instead.

Post row times and double under rep outs to comments.

CFSBK’ers love to Squat!

• Active Recovery is on for today!

CFSBK Movie Club

Some folks from the gym are going to see “Pain and Gain” today at 6:40pm at UA Court Street. If you’re interested in getting your pump on with these fine folks, please email andrew.migdail(AT)gmail.com for more details.

Do you like Wine and Festivals?!

Resident Somolier Brian S is looking for up to 8 volunteers to help him out. Details below:

The Great Googa Mooga is coming to Prospect Park next month and The Hess Collection is a winery partner! What this means is that I have a select number of wristbands which I can offer to CFSBK members for FREE!
Well – sort of free.

I am going to be out of town that weekend and am looking for people to help pour in the VIP Wine Tent.  If anyone there would like to help out pouring wine during the event they will get in free.  They can work as little or as much as they like as long as someone is behind the table the entire time. 

There are 8 weekend wristbands and 4 Friday night wristbands. All info about the festival can be found here: Googamooga.com Please have anyone interested contact me ASAP at bscott(AT)hesscollection.com

After I have all of the wristbands spoken for, I will host a tasting/training seminar so everyone is educated on the wines.
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An Olympic Rower and CrossFit Athlete CrossFit
Back at it: Orlando Trejo
64.5″ Standing Box Jump
World Record… Kick to the Groin

AmsterSnatch! 70kgs

The CrossFit South Brooklyn Calaveras

Come see the CFSBK Softball team try and continue their winning streak (streak of 1-0) tonight at 6:15pm at the Red Hook Ball Feilds. All are welcome to come spectate, cheer on and join in for post game tacos/beers if there is interest.

SAVE THE DATE: CSA FARM VISIT, June 30

Herondale Farm, our partners in the meat, poultry and egg CSA programs, will be hosting us for a full day of fun, workouts, farm tours, and of course a delicious picnic on their farm in Ancramdale, New York. Transportation and other details are still in the works, but save the date now.

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Behind The Scenes of the CrossFit Games Open Pt 1 (Featuring CFSBK!) CrossFit
Finding a New Community: Marion Jones-Thompson

Fitness: 3×5 Across
Perform your first 3×5 of Pressing for the cycle. Start conservative and plan for 10-5lb jumps at most.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+

Post loads to comments.
Bench Press e1/6
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Power Clean

Perform 2 Reps on the minute for 10 minutes.
Today’s reps should be heavy but crisp. Make sure every bar is racked correctly before fully recovering.

Post loads to comments.
Power Clean e1/6

Adam S: My art teacher is fitter than yours

DOUBLES OR NOTHING CLINIC

Since 2005, Tim Haft and Shana Brady have traveled across the country teaching rope jumping to thousands of athletes, educators, and fitness professionals. Last year they began offering double unders clinics at boxes throughout the Northeast and so far the response has been terrific.

The 2-hour Doubles or Nothing clinic focuses on mastering double unders as well as singles through an easy to follow step-by-step progression. The goal is to help each athlete perform double unders consistently, efficiently, and with minimal effort. Included in the workshop fee is a customized Punk Rope speed rope.

DATE/TIME
Saturday July 20th
2:15pm-4:15pm

COST
$45 per person

Register Here!
Registration is capped at 20 participants.

TESTIMONIALS
Everyone’s skills with the rope improved and they all came away with
some new information, drills, and skills to work on. Tim and Shana
were awesome instructors—knowledgeable, friendly, and so patient! The
members all enjoyed the clinic. Now other members are asking for Tim &
Shana to come back.
—Tim Gagne, Bay State CrossFit

I really benefited from the drills in the Doubles or Nothing clinic.
Punk Rope’s ethos of working within one’s comfort zone to build
confidence with double unders is something I can carry into other
disciplines within CrossFit. Every CrossFitter would benefit from this
seminar, whether they’re looking to achieve their first double or
rattle off 50 in a row. Watching Shana effortlessly breeze through a
minute of doubles alongside some accomplished CrossFit athletes
muscling their way through the same was a revelation.
—Rick, CrossFit Dumbo
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Jump Rope Girl, Worlds Best Jump Roper
CrossFit Double Under Challenge in Central Park
Molly Mets Does 10 Minutes of unbroken Double Unders

Fitness: 3×5 Across
Perform your first 3×5 Squat for the cycle. Do the math and see where you’ll end up at the end of the cycle based on the jumps you make. If you’re brand spaking new you might tolerate a 10lb jump for the first few exposures then shift to 5lb jumps. Leave room to grow you little strength flower.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+

Post loads to comments.
Squat e1/6
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10-9-8-7-6-5-4-3-2-1 reps for time of:
Body Weight Deadlift
Push-Up

Post time and Rx to comments.

A Pious Partner Persistantly Peruses her Peer’s Performance

• Reebok was more flexible with their time and now ALL classes today are on as normally scheduled!!!

Programming Review

Have you been keeping tabs on our programming plan for the next 6 weeks? If not read or re-read the following posts before coming in. Remember, we expect you to take your training seriously and be on board with what’s going on with programming.

1. Upcoming CrossFit Group Class Lifting Schedule
2. Standardized Warm-Ups
3. Wendler 5/3/1 and CrossFit

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Former CFSBKer Gillian Mounsey doing FULL range of motion HSPUs
The 33 Most Beautiful Abandoned Places on Earth

WOD well done, Annie and Lindsey!

• Are you missing any of your stuff? Check out these most recent Lost and Found shots to see if that missing baking pan or two headed horse hoodie you’ve been looking for are actually at the gym!
• This Wednesday the 24th there will be no 430pm and 530pm Group classes as Reebok will be in house shooting for their Fall 2013 CrossFit apparel campaign in the gym. All other classes, including the noon are on as normally scheduled.  UPDATE: All classes will be on as normally scheduled on Wednesday.  The photo shoot will not interfere with classes.

Crossfit South Brooklyn Calaveras

Next game is Friday 4/26 at 6:15pm at the RedHook Ball fields.  Spectators are welcome!

Masters Competition at Reebok

Reebok is proud to announce the Nor’easter Masters Competition, presented by Reebok and TJ’s Gym. This event will be held at Reebok CrossFit ONE in Canton, MA on June 29^th and 30^th.

TJ’s Gym has executed several successful masters’ events in Northern California (the birthplace of CrossFit) and are excited to be the hosting their first east coast competition.  If any CFSBK Masters athletes are interested, please email David(AT)CrossFitSouthBrooklyn.com and I’ll begin to organize a team.

The Nor’easter Masters is for athletes ages 40 and up.  Age groups for each gender will be 40-44, 45-49, 50-54, 55-59, and 60+. 

Registration opens Monday, April 22^nd at 12 noon EST and will be capped at 200 athletes.  For more information on the event or to register please visit link below:

Nor’easter Masters Event Info.

Over 40 but not ready to compete? Under 40 and want to volunteer or judge?  Volunteers and Judges are needed – the link above will soon have a place for judge and volunteer registration, so please keep a lookout for that!
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Anja Jordalen Norway clean and jerk 105 kg
Julia Rohde and Maria De La Puente 2008

Fitness: 3×5 Across
Perform your first 3×5 of Pressing for the cycle. This lift is the most sensitive to weight increases of all the barbell lifts we do. Start conservative and plan for 5lb jumps at most.

Performance: 5/3/1 (5 week)
65%x5
75%x5
85%x5+

Post loads to comments.
Press e1/6
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5 Rounds For Time of:
7 Dumbbell Thrusters 45/25
7 Kipping Pull-Ups or Jumping C2B Pull-Ups

Post time and Rx to comments.

Leslie B with getting ready to jerk

Reebok at CFSBK This Wednesday

This Wednesday the 24th there will be no 430pm and 530pm Group classes as Reebok will be in house shooting for their Fall 2013 CrossFit apparel campaign in the gym. All other classes, including the noon are on as normally scheduled.

Wendler 5/3/1 and Group Classes

The new cycle is starting today so here’s a preview. Our intermediate and advanced athletes will be following a Wendler 5/3/1 for the 4 lifts we’ll be doing over the next 6 weeks. The lifting schedule is as follows:

• Monday – Press. Fitness 3×5 LP, Performance 5/3/1
• Wednesday – Low Bar Back Squat. Fitness 3×5 LP, Performance 5/3/1 or Recovery Day 
• Thursday – Bench Press. Fitness 3×5 LP, Performance 5/3/1 + Power Clean Fitness and Performance EMOTM work 
• Saturday – Low Bar Back Squat. Fitness 3×5 LP, Performance 5/3/1 or Recovery Day 
• Sunday – Deadlift. Fitness 1×5 LP, Performance 5/3/1

The 5/3/1 is a strength program developed by Jim Wendler that uses sub-maximal loads (a “Wendler max” is 90% of a 1RM) to keep the lifter fresh and allow for recovery from week to week. Each week there are 3  ascending ‘work’ sets and the loads on the bar go up each week as well. The first week each set is 5 reps, the second it’s 3, and the third week it’s a set of 5, followed by a set of 3, followed by a set of 1.

Here are the percentages for the work sets

Week 1
5×65%, 5×75%, 5×85%

Week 2
3×70%, 3×80%, 3×90%

Week 3
5×75%, 3×85%, 1×95%

For example, in Week 1, if you had a true 1RM press of 125lbs, you would be working off 90% of that which is 113lbs. So after your warm-up sets, you work sets would be: 73×5, 85×5, 96×5+

Week 4 is usually a de-load week but we’ll be running back to back cycles and holding off the de-load until after week 6. So, week 4 you will be starting over using week 1 percentages and basing them off a slightly higher number. Remember, the starting percentages are based off 90% of a 1RM, not a true 1RM.

Today the start of the cycle…get stoked!
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How to Build Pure Strength, An interview with Jim Wendler T-Nation

Take 15 minutes to work up towards a heavy single or triple on the Deadlift. Loss of position is considered a missed rep.

Here is an example of someone working up to a 360lb triple.
135×5
225×5
275×3
315×1 (last warm-up)
335×3
350×3
360×3 (top set)

Post loads to comments.
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Turkish Get-Up
Work up to a heavy triple on each arm. Only go as heavy as your weaker arm can do a triple on. Carrying implement is limited to Dumbbells today.

Post loads to comments.

Sports Illustrated Kids 2012 SportsKids of the Year: Conner and Cayden Long

Standardized Warm-Ups

Warm Up 2
3 RNFT
10 Push Ups
10 Ring Rows
8 each Reverse Lunges

We want you to take your time and be present with each rep, and not simply fly through them to get them done. These seemingly simple movements are a perfect time to practice virtuosity.  Alternate warm-ups each time you come to class. If you only come 2xW you can pick the same one each time and work on either your push-up or your pull-up, whichever needs more work.

Please Sign This Petition to Keep our Degraw St Pool!

“The U.S. Environmental Protection Agency (EPA) has released its proposed plan for the cleanup of the Gowanus Canal Superfund site. Comments on the plan must be received by April 27th, 2013.

As part of the plan, the EPA is proposing to close a much loved community resource, the “Double D” community pool, (Right down the street from CFSBK) to excavate and build a 2 to17 million gallon raw sewage storage facility with flow through tanks beneath it.” … Read more and sign
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Step By Step Turkish Get Up Robertson Training Systems

Performance:
Work up to a heavy single.

Fitness:
Work up to a heavy triple

If you made Wednesday’s squat exposure then perform 3×5 at 75% of that exposure. Do NOT attempt another test set if you already did this week. If the load changes it won’t be a significant difference from your first attempts. Use today go get some volume in.

If you didn’t make it in on Wednesday, these weights will help infer your starting loads for the next cycle. go heavy but don’t fail.

Post loads to comments.
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For Time:
Run 1 Mile

Benchmark this classic distance.
compare to 12.12.12 or 2.26.12

Meet the Farmers Today!

Jerry Peele and Christine Harrington from Herondale Farms (providers of our meat, poultry and egg CSAs) will visit CFSBK from 8:30-1. They’ll be in the house to answer questions, sell bacon, sausage, hot dogs and eggs, show off a sample 15-lb meat share, and sign folks up on the spot for all of their CSA options. They can even accept your share payments.

Just like last time, they’ll also be selling raffle tickets for a 15-lb share, and at noon they’ll choose a lucky winner to take that meaty goodness home. Good luck!

Upcoming CrossFit Group Class Lifting Schedule

The new lifting cycle starts on Monday 4/22  and will include all the main lifts: Squat, Press, Bench Press, Deadlift, and Power Clean. As usual we’ll have a Fitness progression and a Performance progression. It’ll look like this:

• Monday – Press. Fitness 3×5 LP, Performance 5/3/1
• Wednesday – Low Bar Back Squat. Fitness 3×5 LP, Performance 5/3/1 or Recovery Day 
• Thursday – Bench Press. Fitness 3×5 LP, Performance 5/3/1 + Power Clean Fitness and Performance EMOTM work 
• Saturday – Low Bar Back Squat. Fitness 3×5 LP, Performance 5/3/1 or Recovery Day 
• Sunday – Deadlift. Fitness 1×5 LP, Performance 5/3/1

Three cheers to gettin’ swole!
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Michael Pollan Cooks! NYT